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Exercises

Set 1: 1 round
Treadmill Running
Incline: Moderate
Effort: Moderate
Treadmill Running
20 minutes
Rest
Rest
20 seconds

Set 2: 1 round
Squats
Squats
30 reps
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
10 seconds
Jump Rope
Jump Rope
3 minutes
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds

Set 3: 1 round
Squats
Squats
30 reps
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
10 seconds
Jump Rope
Jump Rope
2 mins 30 secs
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds

Set 4: 1 round
Squats
Squats
30 reps
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
10 seconds
Jump Rope
Jump Rope
2 minutes
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds

Set 5: 1 round
Squats
Squats
30 reps
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
10 seconds
Jump Rope
Jump Rope
1 min 30 secs
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds


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